Eudaimonia Habits

8 Habits for Mind, Body, and Soul

Introduction

👋 Introduction 👋

Aristotle said all humans should aim for "Eudaimonia" or holistic well-being.

What could be more important than thriving mentally, physically, and spiritually?

Luckily, achieving Eudaimonia isn't a game of chance.

8 habits lead to human flourishing:

1) 🦶 Move

2) 🛏️ Sleep

3) 🌬️ Breathe

4) 🫂 Socialize

5) ☀️ Get Outside

6) 🔥 Find Purpose

7) 🖋️ Cultivate Thoughts

8) 🍴 Eat Nutritious Food

These are the big levers you can pull for Eudaimonia and ultimately a beautiful life.

But to pull them, you'll need 3 things:

1) 🌱 A Growth Mindset

2) 🪞 An Identity

3) 📅 Consistency

Growth Mindset

🌱 Growth Mindset 🌱

A growth mindset means you believe you can grow and improve.

It's a realistic mindset.

Because the truth is that any habit is a skill that can be learned and improved.

Believing growth is possible is step one.

Identity

🪞 Identity 🪞

Identity is the real secret behind all human behavior.

People who believe they are gym goers are the ones who go to the gym.

People who believe they are couch potatoes are the ones who sit on the couch.

The trick is actually changing your self-perception…

Identity change is a uniquely human superpower.

No other animal can change their habits and life trajectory like we can.

Everyday thousands of people take up a new habit, skill, or pursuit.

The most successful ones have a strong reason *why* they are making a change.

Get clear on why you want to have a certain habit in your life.

Picture the benefits clearly, using as many senses as possible.

If you can create a strong desire for that outcome, the habit will stick.

Think of yourself as someone who does habit x because of reason y.

Consistency

📅 Consistency 📅

Consistency is the name of the game when it comes to habits.

If you lift weights a few times per year, you will not get stronger.

If you lift weights consistently every week, you will get stronger.

The same goes for every other habit…

So how do you practice habits consistently?

☝️ Focus On One Thing At A Time
🤏 Start Small

It’s great to try and do all eight habits...as long as you truly focus on just one.

Choose one habit to focus on and make a clear daily goal for it.

Then once that habit you’ve focused on becomes easy and automatic…you can focus on another habit.

And the way to actually take daily action?

By making your daily goal small.

Let’s say you want to focus on getting outside…

If you plan to do a four hour hike each day, it’s unlikely you’ll stick with it.

It will take too much time and effort.

But if your goal is a 20 minute walk in the neighborhood each morning, your odds are far better.

And you can always do more once your small goal is met.

So for consistency...

1) Make your goal small and clear.

2) Make sure you know exactly what you want to do and when.

3) Ask yourself everyday if you met your goal.

One small habit can turn into many big habits.

Stacking small wins consistently makes anything possible.

With:

🌱 A growth mindset

🪞 An identity aligned with the action you want to take

📅 Small, consistent action

You can turn any dream into a reality.

One habit at a time...

Habit 1 Move

🦶 Habit 1: Move 🦶

Movement is perhaps the most powerful tool we have to promote flourishing.

This habit impacts essentially everything including:

- Sleep

- Mood

- Energy

- Fat loss

- Lifespan

- Bone Health

- Brain Health

- Muscle Growth

- Immune Function

What qualifies as movement and how much is enough?

Anytime you are moving…that counts.

Every type of movement is beneficial.

Walking, running, biking, sports, yoga, stretching, lifting weights, yard work, hiking, etc. are all beneficial for well-being.

How much movement is enough?

The more low-intensity movement you get, the better.

With higher-intensity exercise, you’ll need to listen to your body to determine if you’re doing too much.

Getting enough rest is important to allow your muscles and nervous system to recharge.

What follows are some movement principles you can use to gain maximum benefit from this habit.

Movement Principle 1

Movement Principle 1: Work Your Muscles

Walking is undeniably healthy.

However it doesn't put as much healthy stress on the muscles, bones, and ligaments as resistance training.

Resistance training comes in many shapes and sizes.

Lifting weights is a common approach that works great.

Using your own bodyweight to perform squats, lunges, pushups, pull-ups, dips, etc. is just as beneficial.

Any resistance training done with proper form is a good idea.

Movement Princple 2

Movement Principle 2: Move Throughout The Day

Lifting weights is amazing, but if that’s all you do you aren’t moving enough.

Sitting for hours on end is harmful.

It's important to get up and move throughout the day.

Take breaks to walk, do jumping jacks, stretch, etc.

Movement Principe 3

Movement Principle 3: Take Care Of Your Fascia

What is fascia?

A part of our body that exists under the skin.

It connects everything together and surrounds our cells, nerves, joints, tissues, tendons and ligaments.

Fascia helps everything in the body work properly.

So how can you keep your fascia healthy?

- Sauna

- Stretch

- Good Posture

- Cold Shower/Ice Bath

- Hydrate With Both Water *and* Electrolytes

- Massage With Hands, Foam Roller, Tennis/Lacrosse Ball, or Massage Gun

Movement Princple 4

Movement Principle 4: Posture

Modern humans have all sorts of aches and pains.

Indigenous people, babies, and certain athletes don’t.

The difference?

Posture and movement technique.

There are 4 main posture fundamentals for living pain-free.

1) Strengthening and using the arch in your foot.

2) Keeping your inner ankle bone higher than your outer ankle bone.

3) Using the glutes, hamstrings, and back to move forward.

4) Keeping a gentle curve in your spine.

Habit 2 Sleep

🛏️ Habit 2: Sleep 🛏️

You feel better when you sleep well.

You function terribly when you sleep poorly.

It’s obvious that sleep impacts all areas of our lives including:

- Mood

- Focus

- Energy

- Fat loss

- Muscle Growth

- Immune Function

- Athletic Performance

So how can you optimize your sleep to gain these enormous benefits?

Sleep Priciple 1

Sleep Principle 1: Get Outside Early In The Morning

When you get sunlight in the morning it starts your circadian clock.

Then when nighttime rolls around your body will be able to fall asleep far easier.

Sleep Principle 2

Sleep Principle 2: Exercise

If you don’t use energy during the day, it will be hard to sleep at night.

When you tire yourself out with exercise, your body will be ready to sleep when you shut the lights off.

Walk, run, lift weights, do yoga, play a sport...it all works!

Sleep Principle 3

Sleep Principle 3: Limit Screen Use At Night

First, because screens are very stimulating and that excitement makes it harder to sleep.

Second, because screens emit blue light which destroys sleep.

Try to avoid using screens for at least 1 hour before going to sleep.

Most artificial lights produce the sleep-killing blue light as well.

It's best to use warmer orange/red bulbs, candlelight, or blue light blocking glasses.

If you must use screens at night you can install blue light blocking apps or change device settings for warmer colors.

Sleep Principle 4

Sleep Principle 4: Create A Good Sleep Environment

Darkness, temperature, and noise matter most.

Keep your room dark, keep the temperature comfortable or slightly cold, and use white noise if needed.

Sleep Principle 5

Sleep Principle 5: Clear Your Mind

You want a calm mind before going to bed.

Watching stimulating content can ruin your ability to sleep.

Reading fiction works better for many people.

Writing your thoughts or to-dos before bed is also great for clearing your mind.

The mind is very open before going to sleep and after waking.

Use these powerful times wisely!

Avoid negative thoughts and tap into good energy via hopes, dreams, and what you are grateful for.

This can be achieved with journaling, prayer, affirmations, etc.

Sleep Principle 6

Sleep Principle 6: Sleep and Romance

If you use your bed for *watching videos or working*, your brain will associate your bed with *entertainment or work.*

To help your brain understand that your bed is only for *sleep and romance*...only use your bed for *sleep and romance.*

Habit 3 Breathe

🌬️ Habit 3: Breathe 🌬️

Everyone breathes, but few breathe correctly or practice breathwork.

Benefits of proper breathing and breathwork include:

- Less Stress

- Better Sleep

- Better Mood

- Better Focus

- More Energy

- Better Digestion

- Better Immune Function

Let’s go over everyday breathing and also breathing exercises.

Breathe Principal 1

Breathe Principle 1: Posture

Body and tongue posture affect breathing quite a bit.

Proper body posture means sitting and standing upright with a gentle spine curve.

Proper tongue posture means keeping the entire tongue flat against the roof of the mouth with the tip of the tongue touching the very top of the front teeth.

Apply pressure with the tongue against the roof of the mouth to strengthen the tongue.

Breathe Principle 2

Breathe Principle 2: Rhythm

Most people breathe too quickly.

Slowing down your breath throughout the day takes conscious work but is worth the effort.

Try to lengthen your inhales and exhales to about 5-7 seconds each.

Breathe Principle 3

Breathe Principle 3: Breathe Through The Nose Into The Stomach

The big mistake most people make while breathing is inhaling with their mouths directly into their chest.

First, the nose should always be used when breathing because it acts as a filter and regulator.

This is easy to do when awake, but it is harder to know how you breathe when sleeping.

If you have sleep issues, try using mouth tape to cover your mouth.

It sounds weird, but many people report massive benefits after using mouth tape at night.

Second, air should be inhaled first into the stomach and then the chest, not first into the chest.

It is how our body is designed to breathe, which can be seen in babies until they learn bad postural habits.

Breathing into the belly first keeps the spine and ribcage healthy.

Breathe Principle 4

Breathe Principle 4: Breathwork

Apart from the fundamentals of proper breathing, you can also do breathwork exercises for extra benefit.

Similar to physical exercise, they have a general health benefit in addition to feeling good in the moment.

One popular breathing exercise for creating a sense of calm and focus is called box breathing.

It consists of 4 equal parts.

A 4 second inhale, a 4 second hold, a 4 second exhale, and a 4 second hold.

Repeat until calm and focused.

Another breathing exercise for decreasing stress is called the 4-7-8 breath.

This technique calls for a 4 second inhale, a 7 second hold, and then an 8 second exhale.

It is recommended to exhale with the mouth open so you make a “whoosh” sound.

Repeat 3 more times.

Perhaps the best way to train your respiratory system is with breath holds.

They can be done sitting, lying down, or walking.

Simply:

1) Inhale.

2) Hold your breath for as long as possible.

3) Exhale.

4) Repeat.

You can find many more techniques by searching “breathwork.”

Some are energizing, some are relaxing, and some are for general well-being.

Use caution when practicing breathwork.

Don’t do these exercises when driving, in water, etc.

Listen to your body and be smart.

Habit 4 Socialize

🫂 Habit 4: Socialize 🫂

Humans are incredibly social animals.

We are not meant to be lone wolves.

We feel social pain intensely.

Connecting with others and spending time together is necessary for meaning and fulfillment in life.

It affects the mind, body, and spirit.

Even if you spend every day in paradise, you will feel miserable if you never interact with other people.

There is a reason it is considered torture to completely isolate a prisoner for extended periods of time.

Let’s get into some principles of socialization.

Socialize Principle 1

Socialize Principle 1: Prioritize People

It’s easy to let relationships take a back seat.

Many societies encourage individuality so people tend to prioritize personal goals over time spent with others.

This has a very negative effect on well-being.

Perhaps nothing is worse for mental health than spending too much time alone.

If you want to flourish it’s important to prioritize and carve out time for the people you care about.

Socialize Principle 2

Socialize Principle 2: Cultivate Relationships

Relationships take work.

Some more than others.

It’s possible to have friendships so solid that meeting up just a few times per year is enough to maintain the good vibes.

But relationships generally require effort.

You can’t expect good relationships if you never take action.

It’s important to reach out to people, send messages, and plan meetups.

It won’t just come to you.

This can be hard for shy people, but it’s always worth it to push yourself to send that message, plan that meetup, and make the effort to meet someone new.

Although human connection in real life is absolutely superior to digital interaction, messages and calls are great too.

If you find yourself all alone, start small.

Interact with other people digitally first…it’s far, far better than nothing.

Digital relationships often lead to real life relationships.

Find people with common interests.

Try something new.

It won’t always work, sometimes the interactions will be awkward or you will experience rejection.

Rejection hurts, but it’s the price you need to pay.

With the losses will come wins.

With enough effort you will form the meaningful relationships that are crucial to Eudaimonia.

Socialize Principle 3

Socialize Principle 3: Use Feelings As A Guide

Some people bring us up and some people bring us down.

Just because you share interests or blood with someone doesn’t mean you should share your time and energy with them.

Use your feelings as a guide for how much time to spend with people.

If someone makes you feel bad, spend less time with them.

If someone makes you feel good, spend more time with them.

Cutting people out of your life entirely should only be done when absolutely necessary.

Habit 5

☀️ Habit 5: Get Outside ☀️

Humans, like all animals, evolved in nature.

Humans, like all animals, become sick when completely removed from nature.

Spending time in the sun is most important, but there are also benefits to being around trees, water, and other forms of nature.

When humans don't spend enough time outside, we suffer from countless problems such as:

- Hair Loss
- Depression
- Poor Sleep

- Low Energy

- Weak Bones
- Worse Memory
- Inability To Focus
- Worse Eye Health

- High Inflammation
- Poor Immune Function

Get Outside Principle 1

Get Outside Principle 1: Spend Time In The Sun

The sun is essential for all life on earth, humans included.

Plants bend towards the sun and animals seek out sunny spots even if they are domesticated indoors.

Yet so many humans avoid this vital life force.

The reason people avoid the sun is they don't want to burn.

And it's true, burning is bad.

But avoiding the sun altogether to avoid burning is like avoiding food because you don't want to get too full.

The solution is to spend as much time in the sun as you can with as much of your body exposed to the sun as possible…while also avoiding a sunburn.

Once you reach your sun limit you can:

- Find Shade
- Cover Yourself With Clothing
- Simply Go Inside

Get Outside Principle 2

Get Outside Principle 2: Know Your Body

People with lighter skin need less sun than people with darker skin.

If your skin is more ivory, perhaps a few quick tanning sessions each week are enough.

If your skin is more ebony, you'll need to carve out more time to get sun.

Get Outside Principle 3

Get Outside Principle 3: Use Protection Wisely

Sunglasses, sunscreen, and shoes are all popular and misused in modern times.

Exposing the eyes indirectly (don't look at the sun) is important for the endocrine system to function properly.

Sunglasses should only be used if needed (for example when driving).

If you wear normal glasses you should spend some time without them outside so your eyes can get sun exposure.

Now onto sunscreen...another modern invention worshipped with religious fervor.

Like sunglasses, humans went without sunscreen for the entirety of our existence as a species.

And yet modern people believe that sunscreen is completely necessary, despite skin cancer rates rising at the same time sunscreen use increased.

Again, allowing your skin to burn is harmful.

But a burn can be avoided by developing a protective tan, covering skin with clothing, and finding shade.

A small minority of natural sunscreens are perfectly fine to use, but they are few and far between.

The vast majority of modern sunscreens contain toxic ingredients.

The skin absorbs what you put on it, and modern sunscreens, deodorants, shampoos, lotions, etc. harm us.

Living like a caveman isn’t necessary, but finding good natural products is worth the effort.

Another modern protective invention is the supportive shoe.

Many modern shoes have a heel, arch support, and small toe box.

The heel shortens and stiffens the achilles tendon.

Arch support weakens the foot's arch.

A small toe box deforms our foot's natural shape.

The solution is to wear minimalist shoes.

You’ll need to slowly adapt to them because your foot muscles will be weak in the beginning.

Stretch and strengthen your toes.

Massage your feet.

Go slow, listen to your body, and enjoy your feet working as nature intended.

Even better is to wear no shoes at all.

Ever wonder why it feels so amazing to walk barefoot on sand or grass?

Exposing the skin to nature is called "grounding" and is beneficial for our mental and physical health.

Touch grass, dirt, sand, and any natural body of water.

Get Outside Principle 4

Get Outside Principle 4: Connect With Nature

Nature is incredibly healing for the human mind, body, and spirit.

Natural sounds, smells, and sights are things our ancestors experienced all the time.

When we return to the natural world we benefit immensely.

Find the types of nature you enjoy, whether mountains, rivers, oceans, forests, or anything else.

Spend time there.

Immerse yourself in the natural beauty.

Look at the details on a leaf.

Touch the bark of a tree.

Listen to birdsong.

Drink it all in.

Get Outside Principle 5

Get Outside Principle 5: Limit Screen Time

The opposite of nature is technology.

Technology certainly has its benefits.

It allows us to learn anything and connect with anyone.

And many of us use technology to earn money and put food on the table for our families.

But when we spend too much time on screens and devices we become disconnected from the natural world.

Technology floods our brains with dopamine and damages our minds if used too much.

It is essential to use technology to your benefit without spending too much time with it.

Habit 6

🔥 Habit 6: Find Purpose 🔥

Even if you are in perfect physical health and your brain functions perfectly…you still might feel a bit “off.”

There can still be something important missing from life even when your nutrition, exercise, and sleep are perfectly dialed in.

That extra something is very hard to pin down.

I label it as “purpose.”

Without a strong purpose or meaning, life can feel pointless.

Energy levels feel low.

Colors look dull.

Music sounds uninteresting.

Everything is worse when there is no motivating factor to life.

Purpose is vague and confusing.

But it is so important that it is worth figuring out.

With a strong purpose, everything can be overcome.

Even after a poor night’s sleep you can wake up in the morning excited to get to work if you have something worth working for.

There are a few principles I’ve found helpful to find the ever elusive feeling of purpose.

Find Purpose Principle 1

Find Purpose Principle 1: Follow Your Curiosity

It is common advice to "follow your passion."

But passion is also hard to pin down.

Curiosity is far more intuitive.

You can find purpose in life by asking yourself some questions.

What makes you feel excited?

What do you want to learn more about?

What topics do you seek out?

What people do you gravitate towards and why?

What problems interest you?

Asking yourself these questions can help you find things you are curious about.

Following your curiosity can lead to work or hobbies that give you a feeling of purpose.

This taps into intrinsic motivation, which exists even if there is no reward for your effort.

Find Purpose Principle 2

Find Purpose Principle 2: Create

Create.

Art, music, a garden, delicious food, books, videos, memes, anything.

Build something physical with your hands.

Start a business, a community, a revolution.

Or join with others already pursuing something worthy and create together.

Anything you bring from your mind into the world counts as creation.

Keep it private or use it as a way to connect with others.

Create from an authentic place and your reward is purpose and meaning.

Find Purpose Principle 3

Find Purpose Principle 3: Play

There is more to life than pure productivity.

Play is found in all human cultures.

We like games.

We like to laugh.

We like to have fun.

Find the type of play that you enjoy most and let loose.

Play helps us lighten up and stop taking life too seriously.

It helps us manage stress.

Play a sport or simply play catch.

Play a board game, card game, or video game.

Play with words and make jokes.

Just don't let too much play get in the way of your goals.

Find balance

Find Purpose Principle 4

Find Purpose Principle 4: Solve Problems

Another great way to find purpose in life is looking for problems that need to be solved and trying to solve them.

It could be as simple as putting food on the table for your family or as complicated as decreasing suicides worldwide.

This can feel even better than only pursuing your curiosities because it helps other people.

And there are always problems to solve, even if they are as small as a messy house or a client at work who needs help.

Solving problems feels meaningful.

Find Purpose Principle 5

Find Purpose Principle 5: Look To Tradition

We can look to the past to help us find purpose in life.

Creating and nurturing a family feels incredibly meaningful.

Many find ancient/modern religion meaningful.

Hard work and improving your life/self are virtues as old as time.

These old ideas have been tested again and again.

There is plenty of purpose to be found in family, religion, and working hard to improve yourself/your life.

Learn about old cultures and how they spent their time.

You will find many clues to a meaningful, purpose-filled life.

Find Purpose Principle 6

Find Purpose Principle 6: Take Pride In Everything

Everything can be viewed as meaningless.

Everything can be viewed as meaningful.

The latter is a far healthier mindset.

You can choose to believe that life in general and every action you take is inherently meaningful.

You can choose to take pride in how you make your bed.

How you brush your teeth.

How you wash your dishes.

Cook your food.

Lift your weights.

Do your work, regardless of what it is.

Take pride in everything you do and the small things can become meaningful.

Habit 7

🖋️ Habit 7: Cultivate Thoughts 🖋️

The one thing that can never be taken from us is our mind.

Even if we are in jail or living through a terrible situation…we are ultimately in control of our thoughts.

And few things affect our well-being more than the thoughts we cultivate.

I like comparing "thought cultivation" to crop cultivation.

When growing plants, there are factors outside of our control such as rain, sun, pests, etc.

However there are always steps we can take to maximize our crop yield…and cultivating healthy thoughts is similar.

Cultivate Thoughts Principle 1

Cultivate Thoughts Principle 1: Meditate

Meditation is often seen as something only for hippies or religious people.

But the truth is that meditation is for everyone and it doesn’t have to involve sitting with your legs crossed and eyes closed.

Meditation is about relaxing and focusing your mind.

It allows you to see your thoughts clearly.

Meditation can take many different forms, and its benefits last all day long, not only when you’re actually meditating.

The core of meditation is to focus on one thing, recognize when other thoughts enter your mind, and then refocus your mind.

This can be achieved in many ways including but not limited to walking, running, shooting a basketball, gardening, or of course traditional meditation.

There is no need to be intimidated by meditation.

Set a timer for five minutes.

Sit or lie down.

Focus on your breath or the sound of your environment.

Watch other thoughts intrude.

Refocus when you notice the intruding thoughts.

Wait until the timer goes off.

Done.

The benefits of meditation will carry over into other parts of your life.

Your mind will be clearer and you will actually notice your thoughts.

If you aren’t aware of your thoughts, it is impossible to change them.

Thus the importance of meditation.

Cultivate Thoughts Principle 2

Cultivate Thoughts Principle 2: Write

Our thoughts are often trapped in our head, swirling around with nowhere to go.

Writing thoughts down allows them to become clear.

Your worries, doubts, hopes, dreams, and goals become crystallized on a page or screen.

You will feel freer and lighter by taking the thoughts out of your head and writing them down.

It will also become clear where you can improve and what actions you can take to achieve your goals.

Along with meditation, writing allows you to truly see your thoughts.

Cultivate Thoughts Principle 3

Cultivate Thoughts Principle 3: Think Intentionally

You may not be able to choose how you feel, but you can choose your thoughts.

While feeling sad you can think “I am going to get through this.”

While feeling angry you can think “This actually isn’t a big deal.”

If you are trapped in a jail you can think “I am going to make the most of this situation and find meaning somehow.”

Choose thoughts that are helpful, avoid thoughts that are unhelpful.

Choose helpful thoughts and write them down.

Choose helpful thoughts and say them out loud.

It’s not always easy to choose and believe helpful thoughts.

If you are struggling, unhelpful thoughts will appear in your mind.

But you are always in control.

You have the power to throw away the unhelpful thoughts and choose helpful thoughts.

Choice is the ultimate power.

Cultivate Thoughts Principle 4

Cultivate Thoughts Principle 4: Consume Content Wisely

The content you consume affects your mind and the thoughts you think.

Books, movies, music, tv shows, and especially the social media accounts you follow are all incredibly impactful.

Consume thoughtless content and you will become thoughtless.

Consume stressful content and you will become stressed.

Consume content that speaks to you and sets your soul on fire and you will nourish your mind, body, and spirit.

Habit 8

Habit 8: Eat Nutritious Food

The food we eat obviously matters a lot.

It affects our likelihood of getting a disease.

It affects our mental and physical performance.

It affects our skin, our hair, our muscles, our eyes, and all of our essential organs.

ENT P1

Eat Nutritious Food Principle 1: Don’t Become Fearful

Because of food's importance, some people become obsessed with what they eat.

This obsession is usually harmful.

With the wrong attitude it’s possible to turn an interest in nutrition into a mental disorder.

It can be healthier to eat the wrong food with the belief that it is nourishing than to eat the right food with the belief that it is harmful.

This is explained by the placebo effect.

The placebo effect shows that the mind has the power to alter our body's functioning.

If the mind believes it is consuming something harmful, the body will react as if it is being harmed.

If the mind believes it is consuming something healing, the body will react as if it is being healed.

With food and everything else in life, believe it helps you and it will.

ENT P2

Eat Nutritious Food Principle 2: Focus On Natural Foods

If you view nutrition through the lens of nutrients on a food label, you’re on the wrong path.

If the nutrient percentages on the back of a package were most important…a multivitamin would be the world's healthiest food.

A multivitamin is in fact not the world’s healthiest food.

Neither is cereal full of artificial vitamins.

There are 3 reasons why.

1) The nutrients are not high-quality.

2) The nutrients are not easily digested.

3) There is more to food than the nutrients we know about.

Food is incredibly complex.

You may think that because we have highly-paid scientists from highly-respected universities that we somehow know everything there is about nutrition.

If you do think that…you’re wrong.

We are constantly learning more and more about nutrition.

The nutritive properties of a carrot cannot be reduced to its content of vitamin A and the nutritive properties of an egg cannot be reduced to its content of protein.

Foods are complex substances.

This is the first reason why whole foods are far better than processed foods.

The second reason whole foods are far better than processed foods is because modern, packaged foods contain unhealthy, unnatural ingredients.

From artificial sugars that mess with our gut to vegetable oils that mess with all of our body’s processes…they should be avoided.

The easiest way to know if something is a whole food or processed food is to try and imagine it on a farm.

Cows, chickens, rabbits, and animals can be found on a farm.

Carrots, apples, oranges, and herbs can be found on a farm.

Cereals, crackers, and sodas cannot.

Even within whole foods there are foods that are less natural or more natural.

A natural cow walks around freely and eats grass.

An unnatural cow is kept inside of a stall and eats corn.

Eat animals that were healthy when alive, not animals that were unhealthy when alive.

This can be tricky to know, but there are labels that help.

Free-range, pasture-raised, and wild-caught are big ones.

Search the meaning of different labels.

Even better: find a local farmer.

Seek out animals raised in natural environments and your health will benefit.

Some cultures only eat the muscle meats from an animal.

While muscle meats are delicious, they are not as nutrient-dense as organ meats.

It is healthiest to eat an animal "nose to tail", including the organ meats and bones (which make delicious soup broth).

How a food is processed or cooked matters also.

Milk is far healthier to drink raw and full-fat than pasteurized, homogenized, and fat-free.

Potatoes cooked in butter/tallow are far healthier than a bag of vegetable oil potato chips.

From start to finish, food quality matters.

Having said all of that…the first principle of not becoming obsessed or paranoid should still be followed.

If your only option is beef from an unhealthy cow and french fries cooked in canola oil…eat them with a big smile.

But when possible, stick to whole foods.

ENF P3

Eat Nutritious Food Principle 3: Essential Nutrients

Although focusing on whole foods is better than focusing on nutrients…we do know that there are essential nutrients the body needs to function.

These nutrients are fat and protein.

Eating fat and protein everyday is important.

Carbohydrates are optional.

Followers of Keto perform well carb-free.

Followers of Dr. Ray Peat perform well consuming plenty of sugar.

For most people...fat, protein, and carbs are all great to eat if they come from whole foods.

Fat can be found in:

- Milk
- Nuts
- Butter
- Seeds
- Yogurt
- Cheese
- Egg Yolks
- Fatty Fish
- Dark Chocolate
- Olives and Olive Oil
- Coconut and Coconut Oil
- Avocados and Avocado Oil

Protein can be found in:

- Milk
- Nuts
- Meat
- Eggs
- Seeds
- Yogurt
- Cheese
- Seafood

ENT P4

Eat Nutritious Food Principle 4: Digestive System

The first part of nutrition is eating nutritious whole foods and avoiding toxic processed foods.

The second part of nutrition is digesting the nutrients so your body can use them.

Below are six ways to optimize digestion.

The first is to eat fermented foods.

Fermented foods contain beneficial bacteria that help your gut digest and use the food you consume.

Good sources include:

- Miso
- Natto
- Kefir
- Yogurt
- Kimchi

- Tempeh

- Kombucha

- Sauerkraut

The second is to give your system a break.

If you are constantly eating, your digestive system has to constantly work.

Take breaks in between meals, snacking only as needed.

Stop eating a couple hours before going to sleep.

Try a longer fast every month or season.

The third is to focus on your food when you eat.

It is so easy to be distracted by a tv show or social media when eating.

But our sense of smell and taste is dulled by the distraction and thus our digestion is hampered.

Focus on your food and enjoy it!

The fourth is to chew well.

Big chunks of food strain the digestive system.

Chewing food completely before swallowing helps prepare the stomach and makes the food easier to digest.

The fifth is to eat to fullness.

Eating too much stresses the body’s ability to digest.

Avoid going well past the point of feeling full.

But under-eating can also be harmful, impairing the body's hormonal and metabolic function.

Simply eat until you’re no longer hungry.

The sixth is to move your body after eating.

Don’t exercise intensely.

But even a short walk helps your body digest and process the food you’ve consumed.

If the weather is terrible, some light stretching or cleaning will do the trick.

ENT P5

Eat Nutritious Food Principle 5: Avoid Toxins

The pots, pans, and containers we use are important.

Why?

They can leach toxic chemicals into our food.

To avoid toxins...

Use:

- Glass

- Cast Iron

- Stainless Steel

Do not use:

- Non-Stick Pans

- Plastic Containers

Toxins can also be found in water and produce.

Unfortunately, most water coming from the faucet contains all sorts of chemicals that are unhealthy to consume.

We even absorb these toxins when we shower.

The solutions?

1) Filter your drinking water.
2) Filter your shower water.

Fruit and vegetables these days sadly are contaminated with pesticides.

These pesticides are meant to kill insects.

Which they do.

But they are also unhealthy for humans to consume.

How do we avoid them?

Eat *organic* fruits and vegetables.

Finally, many cleaning products contain toxic ingredients.

Try to find natural household cleaners, dish soap, laundry soap, etc.

Even better, make your own!

ENT P6

Eat Nutritious Food Principle 6: Hydrate

Electricity is how our nervous system sends signals to the body and brain.

It is essential for us to move, think, and feel.

Hydration is key to that electrical system working properly, and critical for mental and physical performance.

A quality mineral water or well-filtered tap water is the first half of the hydration equation.

The second half is electrolytes (sodium, potassium, chloride, calcium, phosphate, and bicarbonate).

Natural sources of electrolytes are sea salt, lime/lemon juice, and coconut water.

Hydration is something you can track easily.

If your urine is clear and you are frequently peeing, you have too much water and not enough electrolytes.

If your urine is dark and you rarely pee, you have too many electrolytes and not enough water.

You want to be in the middle.

Adjust your liquid and electrolyte/food intake according to temperature & physical activity.

If your hands and feet are too hot, drink water.

If your hands and feet are too cold, consume salt, sugar, and fat.

Find the level of hydration your body prefers and keep it there.

Some foods have higher water content and some foods have higher salt content.

If your urine is too clear, eat heavier, saltier foods.

If your urine is too dark, eat lighter, waterier foods.

Combine your liquid, food, and electrolyte consumption to stay properly hydrated.

Listen to your body to fine-tune your hydration.

And nutrition.

And every other habit.

We are all unique people with bodies that respond differently to any given habit.

We also all have different preferences.

Listen to your body and do what works for you/what you enjoy.

Why Eudaimonia

Why Eudaimonia?

Because it is a holistic approach.

Pure pleasure is not the goal.

Optimal health is not the goal.

Eudaimonia means living a good life.

A life of beauty, spirituality, and meaning.

Only you know what that means for you.

Listen to your gut, heart and soul.

Conclusion

That concludes the 8 Eudaimonia Habits:

1) 🦶 Move

2) 🛏️ Sleep

3) 🌬️ Breathe

4) 🫂 Socialize

5) ☀️ Get Outside

6) 🔥 Find Purpose

7) 🖋️ Cultivate Thoughts

8) 🍴 Eat Nutritious Food

If you practice them consistently, your potential is INFINITE.

To help this holistic well-being revolution spread, please share!

Find us on Instagram @EudaimoniaHabits

Find us on Twitter @EudaimoniaHabit

The text of this book can be found for free at EudaimoniaHabits.com/read.

You can also find products we recommend and our own line of clothing.

Wearing a brand with a positive message you support not only feels good but can positively affect your subconscious mind.

EudaimoniaHabits.com also has the link to buy this book/habit journal for friends or family.

If you want to purchase in bulk for your local company, school, retirement home, church, family reunion, or jail/prison, a bulk price discount is available.

Sources

If you want to see who influenced this information, here are some books that go much further into detail written by authors far smarter and better educated than me.

Deep Nutrition by Cate Shanahan MD

The Primal Blueprint by Mark Sisson

Exuberant Animal by Frank Forencich

Nourishing Traditions by Sally Fallon Morell

Nutrition and Physical Degeneration by Weston A Price DDS

Mindsight by Daniel J. Siegel MD

The Vitamin D Solution by Michael Holick MD

The Nature Fix by Florence Williams

Social by Matt Lieberman Ph.D

Atomic Habits by James Clear

Hardwiring Happiness by Rick Hanson Ph.D

Breath by James Nestor

The Happiness Hypothesis by Jonathan Haidt Ph.D

Why We Sleep by Matt Walker Ph.D

Search Inside Yourself by Chade-Meng Tan

Man’s Search for Meaning by Viktor Frankl MD

Mindfulness for Beginners by Jon Kabat-Zinn Ph.D

You Are The Placebo by Joe Dispenza DC

Psycho-Cybernetics by Maxwell Maltz MD

Solving the Paleo Equation by Matt Stone and Garrett Smith ND

The Practice of Natural Movement by Erwan Le Corre

I will keep learning, stay open to new information, and be willing to change my mind until I die.

-Benji Hirsh

Founder, EudaimoniaHabits.com

Legal Disclaimer

This piece of writing is not medical advice and the author cannot be held liable as such. Seek out a medical professional for medical advice.